I would also suggest ordering a pair of jumpstretch mini and light bands if you can afford it. Rotating in band cycles for your speed work will help keep you fast while overloading the top end. You won't need them the first month but they'll be beneficial for later cycles.

Lying extensions (Should have been 30lbs but I don't have a smaller bar than 45lbs) Still easy.45lbs X 8reps X 3 sets

Barbell rows135lbs X 10reps X 4 sets (I had to suck it up to get all these in but I did it)

Dumbell press35lbs X 10 reps alternate arms X 3 sets

I felt pretty good today after getting some needed rest in. I feel a little pain in my upper chest/collar bone area but it's the same on both sides and I'm not too worried about it. For some reason I only get that pain when I do presses off pins??

I did the dumbell press with my palms in because my shoulder joints feel "funny" if I go palms out. This was a good workout and I handled the volume pretty good, although I was sucking air doing 40 reps of fairly heavy rows. I just realized I did 25 sets... That's probably the most I've done in several years.

Looks good, except the lying extensions were prescribed 30lbs with dumbbells. If you don't have dumbbells and are using a bar then you could probably work with 60-70lbs no problem.

Also, I'm a little surprised you had a hard time with the pin presses. We may have to decrease the percentages on those a bit next week to keep your tricep volume high and make sure you're getting all your reps in. Also, with the pin presses, I highly suggest taking the first rep out of the j-hooks instead of starting the first one from a dead stop on the pins. This seems to help with the shoulder/clavicle issues for most people. If not then I may have you sub in something else.

Good work today. Make sure your rest periods on your DE sets are 45-60 seconds. Your pin presses you can rest 1-3 minutes between sets, and everything else should be a minute or less.

Looks good, except the lying extensions were prescribed 30lbs with dumbbells. If you don't have dumbbells and are using a bar then you could probably work with 60-70lbs no problem.

Yep, I thought it was too easy but I told you I would follow it for a month as written... I do have dumbells, just not contacts. My tri's are actually a little sore today from something? Probably just the volume overall.

Today I shot basketball at a brisk pace for about 25 minutes then spent another 15 on a treadmill and 7min on a stepper.

Most likely the volume. If we need to add some special workouts 1-2 days a week following your main workouts those are easy to fit in and help accelerate recovery. Shouldn't be needed for at least the first month though.

My collarbone/upper chest area is a little pulled though. I may need to sub something in for the pin presses for a while. It's not bad, but it's not a good kind of sore either. I'll admit though that my chest/shoulder/arms are still as pumped today as I can ever remember. I think I'm going to respond well to the increase in volume.

No chains for now. You can get a lot out of a few cycles of straight weight progressions and incorporate bands and chains once you've got the flow of things. Otherwise people get too obsessed over the extra stuff that they never learn the basics.

Anyway, a 2-board should be enough if it's made from 2x6's. Maybe a 3-board, depending on how long your arms are. We'll switch next week's work to a close-grip 2-board and I'll tweak the numbers a bit.

Good shit. Don't worry about having room to go up on the deadlifts, that's the whole idea. You've got a PR to work with, next week you'll be cranking a 1RM on it and increase the volume on your accessory stuff.

My rest periods were around a minute or so on the deads, probably stretched to around 2 minutes on the squats and probably about 1-2 after that. I pretty much went back to the next set as soon as I got my breath again.

Not a problem. Ideally you'll get your 4 workouts in in a 7-day timespan, but I have some clients that we rotate 4 days in a 3-day a week format, so it takes them 10 days to get through all 4 workouts.

I'll should be able to get it in tomorrow, unless I'm just beat by the time I get home. I was a little worried about my collar bone area but it doesn't hurt in the least.

I'm normally off Sat and Sun so it may be better to TRY to get workouts on those days, but I've got so much overtime now that it's just pick a day that I'm less beat to get a workout in. This is going well so far.

I may make some changes to your DE squat day depending on how tomorrow goes for you. The added singles after your DE bench and squat are to keep perfecting your form with weights that are in the 70-80% range. Those reps should look perfect.

I may make some changes to your DE squat day depending on how tomorrow goes for you. The added singles after your DE bench and squat are to keep perfecting your form with weights that are in the 70-80% range. Those reps should look perfect.

The only changes I'd suggest would be keep the weight at 185 or possibly even 175, depending on how my back feels after a few days. My legs are really growing well!! I'm excited to see how well my legs respond after a few more months.

That surprises me, but it sounds like your lower back just isn't up to par when it comes to higher-rep work. I would like to see you add 2 sets of 15 reps of 45-degree back raises with no weight to the beginning of your squat days as a warmup movement and another 2-3 sets to the end. I've found that some moderate endurance work for the low back helps keep it alive when it's a supporting muscle group for other exercises.